5 Foods That Help You Sleep...

By -

by Julius C. Lamosai, DSM.

Should you let yourself have that midnight snack if you're having trouble sleeping and you think hunger might be part of the problem? Here are five foods that can actually help you drift off:

1. Cherries
Fresh and dried cherries are one of the only natural food sources of melatonin, the chemical that controls the body's internal clock to regulate sleep. Researchers who tested tart cherries and found high levels of melatonin recommend eating them an hour before bedtime or before a trip when you want to sleep on the plane.

2. Bananas
Potassium and magnesium are natural muscle relaxants, and bananas are a good source of both. They also contain the amino acid L-tryptophan, which gets converted to 5-HTP in the brain. The 5-HTP in turn is converted to serotonin (a relaxing neurotransmitter) and melatonin.

3. Toast
Carbohydrate-rich foods trigger insulin production, which induces sleep by speeding up the release of tryptophan and serotonin, two brain chemicals that relax you and send you to sleep..

4. Oatmeal
Like toast, a bowl of oatmeal triggers a rise in blood sugar, which in turn triggers insulin production and the release of sleep-inducing brain chemicals. Oats are also rich in melatonin, which many people take as a sleep aid.

5. Warm milk
Like bananas, milk contains the amino acid L-tryptophan, which turns to 5-HTP and releases relaxing serotonin. It's also high in calcium, which promotes sleep.

Comments

Post a Comment

Popular posts from this blog

FAMILIA YANGU ILIPOTEMBELEA KIJIJI CHA WATOTO YATIMA CHA FURAHA MBWENI KINACHOSIMAMIWA NA MASISTA WA KATOLIKI WA SHIRIKA LA KIMISIONARI LA BIKIRA MARIA MAMA WA YATIMA SIKU YA JUMAPILI TAREHE 17 JANUARI 2016

By -
Image
Nembo ya Shirika la Kimisionari la Bikira Maria Mama wa Yatima. Niliikuta nembo hii nilipoingia nyumba ya Masista wa Shirika hili kwenda kumwona Sista Restuta. Hapa nilipelekwa na Pius baada ya kupata ruhusa ya Mlinzi. Sista Restuta (Mama wa watoto hao) akiwaandaa wanae kuimba nyimbo kituoni hapo.   Chakula kilichoandaliwa na familia yangu kwa ajili ya watoto hao   Sehemu ya kukaa wageni na watoto wa kituo cha Furaha Mbweni Kijijini.   Watoto wakichukua chakula. Sister Restuta na utawala wa kituo umeweka utaratibu mzuri sana wakati wa kula. Wanaanza watoto wa Chekechea (Nursery School), wakifuatia wa Shule ya Msingi kuanzia darasa la Kwanza kuendelea mpaka Kidato cha Sita. Kituo hiki kunachukua watoto wa kuanzia miaka mitatu ambao wanasoma Chekechea  Watoto wakiendelea kuchukua chakula   Huyu mtoto wa kushoto mwenye fulana nyeupe anaitwa Pius. Alinipokea siku moja kabla nilipokwenda kupeleka vyakula vyao na kufanya maandal...
Read more

Taarifa za msiba...

By -
Kwa masikitiko makubwa nawataarifu msiba mkubwa tulionao leo. Ndugu yetu, mpendwa wetu, mwenzetu kwenye TEKNOHAMA na mdau mkubwa wa tafiti mbali mbali za TEKNOHAMA Kaka Andrew dACHI amefariki leo asubuhi nyumbani kwake Fransic Town, Botswana.  Kwa sasa sina la ziada, ila tutaendelea kupeana taarifa kadri zitakavyotufikia.  Tunaungana na familia yake, ndugu, jamaa na marafiki katika kipindi hiki kigumu cha majonzi na maombolezo, kumwomba Mungu aiweke roho ya marehemu mahala pema peponi, wakati taratibu za mazishi zinafanyika.  Bwana alitoa, nae ametwaa. Jina lake lihimidiwe. tunaweza kujikumbusha moja ya kazi zake kwa kufungua ' http://www.isaconsulting.biz /' email yake ilikuwa ' andrew.dachi@isaconsulting.biz '
Read more